VITAMINS
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A listing of essential vitamins, common sources and general function.
  Vitamin sources and function  
  Vitamin Good Sources Function RDA or ESADDI  
  Vitamin A (retinol) Green Vegetables Growth, night vision, health of skin and hair    
  Thiamin (VitaminB-1) Green Vegetables, breads, yeast, meat, sunflower seeds, dried beans. Helps convert carbohydrates; nerve function 1.1-1.5 milligrams  
  Riboflavin (VitaminB-2) Vegetables, eggs, meat, yeast, milk, mushrooms, spinach, liver. Co-enzymes involved in energy metabolism 1.2-1.7 milligrams  
  Pantothenic acid (Vitamin B Group) Wholemeal bread, brown rice, eggs, yeast Forms co-enzyme A to allow many energy-yielding metabolic reactions to ocur. 4-7 milligrams  
  Pyridoxine (VitaminB-6) green vegetables (ie-spinach and broccoli), milk, fish, meat, yeast, bananas, salmon, sunflower seeds. Utilizes protein for healthy nerves and muscles; hemoglobin synthesis; coenzyme for protein metabolism. 1.8-2 milligrams  
  Cobalamin (VitaminB-12) Animal foods, eggs, meat, lettuce, spinach, coenzyme in folate metabolism; and nerve function. 2 micrograms  
  Biotin (VitaminBGroup) Vegetables Promotes healthy nerves, skin and muscles; coenzyme in glucose metabolism and fat synthesis. 30-100 micrograms  
  Vitamin B Group (choline and Inositol) Eggs, Yeast Maintains liver function, prevents fat buildup    
  Vitamin B Group (folic acid) Green Vegetables, meats, yeast Assists growth and maintains healthy blood    
  Vitamin B Group (niacin, nicotinic acid) Peanuts, poultry, fish, yeast Aids digestion of carbohydrates, promotes healthy skin    
  Vitamin C (ascorbic acid) Fruits and vegetables Heals wounds and maintains healthy cells and blood vessels    
  Vitamin D (calciferol) Butter, sunlight on skin Assists formation of bones and teeth    
  Vitamin E (tocopherol) Green Vegetables, egg yolk, vegetable oil, wheat germ Provides antioxidant effects, slows aging of cells    
  Vitamin K (phytomenadione) Green Vegetables, soy beans, oil Aids blood clotting    
           

 

* Wellness Matters: Vol 4, No.1 Howard County General Hospital; A member of Johns Hopkins Medicine.
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